Keto Grocery List

Below you will find a keto shopping checklist, separated by major categories. You can use the checklists to assist you while grocery shopping, to check off items as they are purchased.
You can also click on the Grocery Shopping List button below to help you keep track of the things you need to purchase while living a ketogenic lifestyle. Additionally, the list includes carbs found in typical keto foods. Page 2 is reserved for rarely purchased items: Extracts, Sweeteners, and Beverages. Thus, feel free to only print page 1 for your typical grocery shopping needs. You can check off each item by hand via the “Purchased” column, as you purchase them. This is a fairly comprehensive list, meaning that you won’t purchase many of the items at any given time. Rather, this should help you as a guide as you approach your weekly or bi-weekly grocery trips.

For further assistance with meal planning, please view this page:

Checklist for Fruits & Vegetables

Select each category’s name to view the respective checklists.

Strawberries
Raspberries
Avocado
Blackberries
Tomatoes
Brussels Sprouts
Asparagus
Lettuce
Cucumber
Zucchini
Broccoli
Onion (Yellow)
Cauliflower
Green Beans
Spinach
Jalapeno
Pickles
Bell Peppers
Beef
Chicken
Turkey
Salmon
Shrimp
Pork (Bacon, Chops, Loin, Smoked Ham)
Eggs
Lamb
 
Butter
Ghee
Heavy Whipping Cream
Half and Half
Original Cream Cheese
Manchego
Drunken Goat
Montchevre
Cheddar Cheese
Parmesan
Asiago
Brie
Muenster
White Cheddar
  • DAIRY FREE
    Avocado / Coconut Oil
    Lard
    Duck Fat
    Milkadamia Milk, Unsweetened
    Coconut Milk, Unsweetened
    Canned Coconut Cream, Unsweetened
  • Almond Flour
    Coconut Flour
    Xantham Gum
    Miracle Noodles
    Almonds
    Pecans
    Peanuts
    Pili Nuts
    Mustard
    Mayo
    Ketchup (Sugar Free)
    Vanilla Extract
    Maple Extract
    Banana Extract
    Peppermint Extract
    Cherry Extract
    Strawberry Extract
    Orange Extract
    Coconut Extract
    Swerve or Erythritol (Confectioners & Granular)
    Allulose (best for ice cream)
    Swerve, Brown – Brown Sugar alternative
    Sukrin Gold (Brown Sugar alternative)
    Lily’s Chocolate Chips
    Dark Chocolate, such as Lily’s 70% dark chocolate
    Unsweetened Cocoa Powder
    Vodka, Gin, Whiskey, Tequila, or Rum
    Dry White Wines (Pinot Grigio, Chardonnay)
    Dry Red Wines (Pinot Noir, Merlot)
    Michelob Ultra
    Zevia, LaCroix, Bubly
    Coffee
    Tea, such as green, spearmint, matcha, etc.

    Ingredients & Foods I Avoid

    Sugars/Starches, such as:

    • Corn Syrup
    • Fructose Syrup
    • Dextrose
    • *I make exceptions for items like pepperoni or deli meats, when they specify dextrose as an ingredient via 2% or less. I wouldn’t buy something with Dextrose as a main ingredient.
    • Dextrin
    • Maltodextrin
    • Mannose
    • Cornstarch
    • Cornmeal
    • Sucrose
    • Agave Nectar
    • Diatase
    • Maltose
    • Cane Sugar
    • Coconut Sugar
    • Anything with Sugar in its name

    Processed Vegetable Oils, such as:

    • Canola Oil
    • Cottonseed Oil
    • Soybean Oil
    • Safflower Oil
    • Sunflower Oil

    Foods that Disrupt (raise) my Blood Sugars:

    • Pumpkin
    • Whey
    • Soy
    • Tomatoes
    • Too much protein (more than 25%)
    • General non-keto starchy foods, (high GI foods), such as corn, etc.
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